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Back Muscle Exercise

Your back muscles are primarily composed of 2 back muscle groups – your lats / latissimus dorsi muscles and your traps / middle traps / middle trapezius / upper traps / upper trapezius / lower traps / lower trapezius.

Exercises for your Back

Deadlifts

Pull-ups | Pull Up Exercise

Pulldowns | Pull Down Exercise

Rows | Rowing Exercise

Barbell Rows
Dumbbell Rows
Cable Rows
Machine Rows
Upright Rows

Pullovers | Pull Over Exercise

Dumbbell Pullovers
Barbell Pullovers
Machine Pullovers
Straight Arm Pulldowns Pullovers

Deadlifts Exercise Video

Deadlifts | Dead Lift Exercise

Starting Position

Take two dumbbells, to your side or in front of your body, or a barbell in front of your body.

Dead Lift Exercise

Squat down until your upper thighs are close to parallel to the floor, with your chest held high. Come up pushing off your heels to the point right before the point your upper torso begins to go back to a straight standing position.

Pointers

Many people think the Deadlift exercise is a leg exercise, but it is primarily an upper back exercise.

Rows | Rowing Exercise

Starting Position

Take two dumbbells, or a barbell. Bend down forward until your torso is between 45 degrees to parallel with the floor. make sure your body weight is firmly supported by your thighs keeping your back straight. Imagine a football player on the line.

Row Exercise

Pull the weight up to your torso then back.

Pointers

Most important feature of this excellent exercise is to keep your body totally supported by your legs. Do not round your back. Keep your chest high, keeping your back straight.

Rows Exercise Video

Single Arm Rows | Single Arm Rowing Exercise

Starting Position

Take a dumbbell in your right hand, lean over with your left hand supporting your torso on a bench, dumbbell racks, sofa, etc so your torso is between being parallel to a 45 degree angle to the floor, and make sure right leg is out in front supporting your body weight.

Single Arm Row Exercise

Extend your right arm to the floor and bring the dumbbell to the right side of your waist, right at the level of your belly button.

Pointers

Make sure the same leg is supporting your body weight as the arm you are rowing with. Keep your torso straight by keeping your chest up. Do not round your lower back.

Single Arm Rows Exercise Video

Single Leg Deadlifts Exercise

Starting Position

Take two dumbbells in your hands or a barbell.

Lean over with your left hand supporting your torso on a bench, dumbbell racks, sofa, etc so your torso is between being parallel to a 45 degree angle to the floor, and make sure right leg is out in front supporting your body weight.

Single Leg Deadlift Exercise

Lean forward keeping your chest up, torso straight, lower back straight, all your body weight on your single leg. With your leg strength, come back up.

Pointers

Make sure your torso stays straight the entire range of motion.

Single Leg DeadLifts Exercise Video

Pulldowns | Pull Down Exercise

Pullovers | Pull Over Exercise
Take a dumbbell and lie flat on a bench. Have the dumbbell in your hands with your arms straight above your chest with a 15 degree angle in your elbows. Slowly and carefully without ever bending your elbows, bring the dumbbell behind your head to about even with your head or less if you feel a slight discomfort in your shoulders. Bring the dumbbell back to over your chest. That is one repetition. Can be performed perpendicular to the bench, which is knows as Criss Cross Dumbbell Pullovers or just Criss Cross Pullovers. This exercise can also be performed with a straight bar or an EZ curl bar, known as Straight Bar Pullovers and EZ Curl Bar Pullovers.

Compound Exercises And Isolation Exercises Per Body Part

Body Part	Basic or Compound Exercise	Isolation Exercise
Quadriceps - the "Quads"; the Gluteus Muscles (Gluteus Maximus) "Glutes"	Squats Leg Press - At All Angles: Vertical Leg Press, Horizontal Leg Press, Angled Leg Press	Lunges (one leg) Leg Extension Leg Adduction Leg Abduction
Hamstrings - "Hams"	Stiff Legged Dead Lifts	Leg Curls
Calf Exercises - Calves	Jumping Squats	Standing Calf Raises Seated Calf Raises Calf Press Donkey Calf Raises One Leg Calf Raises
Back - upper back and middle back	Dead Lifts Pull Ups / Pull Downs Chins Rows - barbell rows, machine rows, cable rows Upright Rows (trapezius) Pullovers	Shrugs (upper trapezius muscles) "traps"
Chest	Flat Bench, Incline Bench, Decline Bench Machine Press Dips	Flat Flys / Incline Flys / Decline Flys / Peck Deck Flys / Machine Fly's Cable Crossovers
Shoulders	Military Upright Rows	Side Lateral Raises for medial deltoids, Front Raises for anterior deltoids, Bent Over Raises for rear deltoids
Triceps	Close-Grip Bench Dips	Triceps Extensions Pushdowns
Biceps	Barbell Curls Flat Back Chin ups	Concentration Curls Incline Curls Spider Curls Preacher Curls Cable Curls Machine Curls
Abdominal Exercises - "abs"	Sit-Ups Leg Raises	Crunches - upper abdominal Side Bends - obliques
Lower Back	Dead Lifts	Hyperextensions
Forearms	Reverse Curls	Wrist Curls Reverse Wrist Curls

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

For combo exercises, Combination Exercises for combining different exericses to achieve different results.